WOD

CrossFit Allegiance – CrossFit Please remember to sign up for class tonight even if you are not involved with the open. Don’t worry about the wait list or if class is full. We will go in waves. Lets have some fun! View Public Whiteboard Metcon CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP […]

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD Partner A rows 200 Partner B rows 200 rest 30 seconds Repeat 5 times Metcon (No Measure) 15-20 minutes Mobility

CrossFit Allegiance – CrossFit Happy Birthday Melissa! View Public Whiteboard Metcon Metcon (10 Rounds for reps) EMOMx10: Odd: 1 Power Clean and Jerk at 70% Even: 18/15 Calorie Row Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 6min: 2 Alternating 1-arm KB Snatches (1/side), 24/16kg 2 10-meter shuttle runs 4 Alternating 1-arm KB Snatches (2/side),

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 1-2-3-4-5-6-7-8-9-10 unbroken C2B Pull ups, rest as little as needed between sets Metcon Metcon (Time) 3 RFT: 15 Dead Lift 225/155 30 Wall Balls, 20/14 60 Double unders

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar 18 Clean and

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 2: 10-9-8-7-6-5-4-3-2-1 reps for time of: Hang Squat Clean Thruster, 135/95 200m Run after each set. Example: Partner 1 does the ten reps + 200m Run. Once Partner 1 returns from the run partner 2 does the 10 reps + 200m Run.

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (3×2, across) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 complete AMRAPx 20min: 2-4-6-8-12*… Clean and Jerks, 175/125 (1 bar per team) *after each round complete: 6 Rope Climbs (as a team using 1 rope) then 20 HSPU For example, in round 1,

CrossFit Allegiance – CrossFit Happy Birthday Jake Quilla! View Public Whiteboard Skill Goat Day (AMRAP – Reps) Goat #1 EMOMx10min then Goat #2 EMOMx10minPut what your goat is in the Notes. Mobility

CrossFit Allegiance – CrossFit Today is the last day to place your order for our CFA OPEN Tshirt. I have to send our order # and sizes in tonight. Just go to crossfitallegiance.com click on the SHOP tab at the top right then click on the tshirt and the rest is self explanatory. View Public

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch (EMOMx10: 1 Snatch – you choose the weight) If you add weight or take off weight then make sure you change the sets to the right amount. Metcon The Admiral (Time) 3 RFT: 20 Burpee Pull ups – bar should be about 6′ above max reach